The steps to getting and maintaining six pack abs are simple really; First of all you must lose surface body fat and THEN your abs will start to show by means of strengthening your abdominal muscles. You cannot start to show abdominal muscles by simply doing sit-ups and not losing body fat. That math simply doesn't work and if you think about it, it's simple science really.
So what does it take in the long term to get and maintain six pack abs? First of all, remember that you can have the most toned and defined abs in the world, but they won't show if there's layers of fat covering them up.
It will take patience in the beginning, then dedication and a strong willpower to stick to your six pack regime. Think of it as a lifestyle instead of a goal you get to and then stop. This is the only way you'll maintain six pack abs.
STEP 1-LOSING THE FAT
1.Start lifting weights. Muscle weighs more than fat so the more dense,strong muscle your body has, the more calories you'll burn throughout the day, even at rest! It is a common myth that you'll get big due to weight lifting, but you won't, so don't fear that aspect. The big body builders that you see in magazines got that way due to years of weight training. Combine weight lifting with cardiovascular training. Weight training in the long run will help you burn more calories than cardio alone.
2. Do interval cardiovascular training. Running, biking, jumping rope or using any great cardio machine such as a crosstrainer is a great way to interval train your body. Start off by warming up for 5 minutes. Then for the next minute or two, do as much as you possibly can ,as quickly as you can. Then rest for a minute or two again and then go as hard as you can for a minute or two again. Rinse and repeat for at least 20 minutes.
Try to do this three times a week for optimal results. If you can't make it to the gym and have limited space to workout in, do this method I created and practice myself: I call it "invisible jump rope". You simulate a jumping rope motion with your hands and just jump up and down simulating the entire workout. You can even spread it out throughout a 30 minute timeframe.
Meaning, do eight 4 minute sessions, or however you please and whatever works for you. I've found this "invisible jump rope" session to be most effective for me when I was on the road stuck in a hotel or someplace where workout facilities was limited. Try it! And when you can't get off your butt and do it just tell yourself in your mind" JUST DO IT"!!! It's now or never, that's what Elvis said!
3.Keep your metabolism steady throughout the day. Eating small meals every 3-4 hours is the way to go. At this rate you can eat between 5-6 small meals a day and NOT gain any weight. On the contrary, you are losing more weight by revving up your metabolism naturally and keeping that fire inside stoked to burn calories more efficiently. If you can, learn to measure calories and calories per meal. Keep it under 2000 calories throughout your 5-6 daily meals. Spread it out evenly throughout the day. Yes, it will take some mathematics, but it DOES work! Fit it to meet your schedule.
4.Don't eat large dinners. Your whole dinner won't be stored as fat contrary to popular belief, but your body isn't very active either, so it would help to eat a small dinner before bedtime so that your body can easily and properly digest it without storing too much fat.
5.Eat more fiber. Most guys just don't add enough fiber to their diets. By consuming proper amounts of fiber you are helping the digestive tract to digest food more quickly and properly, helping eliminate the storage of fats for prolonged periods of time. Fibrous foods include fruits, vegetables, nuts, seeds and whole grains. Opt for whole wheat bread instead of white.
6.Don't skip breakfast! Eating a proper, light breakfast will start the daily metabolic action that is required to help the fuel burn the fat! If you skip breakfast you'll most likely eat a large lunch which will make you inactive, unproductive and kill your metabolism in the process also. After you've just gotten up you must remember that you've had probably more than 8 hours without any food or water. So get up and make yourself a healthy, low-fat, light breakfast to get that engine started.
A small bowl of cereal, a banana and a tall glass of milk, a breakfast bar or even protein bar, all of these can constitute a healthy meal. Or better yet, take three eggs and eliminate two yolks and then pair that with 2 slices of wheat bread. That's a full meal packed with protein and enough fiber for only 230 calories!
6.Consume more water each day. Try to drink an 8 ounce glass for every hour that you are awake. Over compensating water throughout the day will help you feel fuller. Not to mention you'll be doing your skin a favor and making your appearance more fresh,pleasant and young-looking.
STEP 2 - EXERCISING THE ABDOMINAL MUSCLES
-Please note that while you can do these exercises while you have substantial surface fat on your stomach,it is recommended to focus most of your attention on ridding this surface fat area first and then place more emphasis on abdominal exercises as your weightloss progress. But in general yes, it is perfectly fine to work on them while you still have some pounds to shed.
Step 2 is pretty simple. Just train the 4 basic areas of your abdominal area. This includes the upper abs, lower abs and obliques(left and right).For basic crunches just life flat with your knees bent at a 90 degree angle,both feet flat on the ground and perform a basic crunch. Make sure your lower back is not raised in the process. As soon as you feel your lower back starting to raise, you know you've completed the range of motion.
For the lower abs perform this same basic crunch but with your legs raised and bent. And for a more intense lower ab exercise, simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife.
Basic leg lifts: Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen.
How To Train Your Oblique Muscles. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc.
Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.
The Best Abs Exercise ever involves this move: The winner of the best ab exercise by a longshot was the "bicycle simulation" .It won simply because it simulates the MOST muscle activity in the abdominal area.
HOW TO PERFORM THIS EXERCISE:
Lie on the floor; make sure your lower back is pressed on the ground.
Take your hands behind your ears. Then bring up your knees at a 45 degree angle.
Start doing a bicycle pedalling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating)
Breathe relaxed and evenly throughout the whole exercise.
TIPS TO STICK TO YOUR SIX PACK ABS PLAN
1.Motivation! If your motivation for wanting six pack abs is purely for the result then you most likely will not succeed in the long term. You have to think of six pack abs as a lifestyle and not a destination. It's kinda like happiness. You don't just reach there, you keep on striving for it. You have to keep on working towards that goal. It is vital that you enjoy your workouts and make them entertaining.
2. Count calories! If you want to kick-start your weight loss, try the south beach diet for the first 2 weeks. But if this isn't for you, then watch your calories, count them each day. If you want a natural approach to losing a pound or more each week, reduce 500 calories from your "regular" diet each day.
3. Keep a journal! By doing this you can count calories and keep a proper reference guide that you can refer to in the future for tracking progression. If possible, take a picture of yourself each and every day. Trust me, you'd be amazed how this has helped many individuals in the past. Just by looking at your "before" pictures you will be more motivated to make the "after" photos as dramatic as can be. A change you can see with your own two eyes and be proud of.
Taking photos is the only real way you can visually track your progress. Try it, what have you got to lose! I can say from personal experience that this is how I managed to lose the last 10 pounds and sculpt a 6 pack I can be proud of.
4.Stick to a steady eating routine. Learn to measure small portions properly. If 1500 calories if your daily limit, divide this amongst small meals.
5.Relieve stress by means of meditation, yoga, stretching or breathing exercises. It is well known that built up stress causes weight gain.
6. Make working out a priority. Just as you get up each day to go to work to get the bills paid, wake up each day and make sure you do some form of exercise to get that body paid for.
Consider working out your "free liposuction" ticket - that would've cost you anywhere between 00-00!
With these techniques you'll have a six pack summer in no time!
